The Diet Logs

The best tuna

Esperanza Dodge — Mon, 22 Dec 2008 08:56:04 +0000

You can still make a really great tuna sandwich with many ingredients in the fridge! Here’s what I put in my tuna sandwich and believe me, it is SO good! Not to mention really healthy!!

Can of drained tuna (not albacore or salmon for me. And get the kind in water, not oil.)
mustard
lite mayo
chopped tomatoes
chopped celery
lots of lemon juice (or lime if needed)
chopped spinich or lettuce
shredded carrots
sunflower seeds
chopped cucumbers

combine all those with the amounts of your liking, along with any other veggies you have on hand. Or you can be adventurous and add some fruits like chopped apples, grapes, or cranberries. I don’t in tuna salads, only chicken, but you can.

sprinkle sea salt and ground black pepper on top

Then this part really makes the dish for me, add shredded cheese!! I like to put colby-jack but any cheese of your liking will do.

Serve over whole wheat pitas or whole wheat tortillas, whole wheat toast, or whole wheat crackers, or all of the above. I like variety! Pair with tomato soup if you’d like.

Grilled Cheese

Esperanza Dodge — Mon, 22 Dec 2008 08:49:59 +0000

I didn’t have much in the fridge and didn’t want to open a can of something so I used what I had. I was craving a small meal that would fill me, not just something like a string cheese or grapefruit. What I decided to make was a grilled cheese. Even grilled cheeses can be made in healthy ways if you know how. Here’s how I made it:

I took two pieces of whole wheat bread. I buttered them on each side with lite butter with canola oil. American cheese is OK but, in my opinion, does not compare to the great taste of cheddar cheese. So I used a slice of cheddar cheese made with 2% milk. If you use cheese made from 2% milk it is still low fat and if you were to use 1% or fat free, you would have a really hard time melting it. So use 2% for the best balance.

So I toasted one slice of bread in the pan and stuck a cheese on top until a bit melty. I threw the other piece on and let both sides brown evenly. Eating it was nice and toasty, buttery, flaky and melty. Very delicious and pretty healthy with that whole grain and protein from the cheese!

Exercise tips

angie Schilling — Sun, 21 Dec 2008 21:58:59 +0000

How many times have we decided that we are just too tired to exercise? We think I will do it later and then when later rolls around, we don’t want to do it either. So we say we will do extra tomorrow. But we never do.
Try exercising as soon as you get up in the mornings. If you are not a morning person, then set the alarm for 5 minutes before you usually get up. Get up and in those five minutes, so a few stretches. Gradually add time to your wakeup time and before you know it, you will be up 30 minutes before you usually are, enough time to get a workout in. That way you can exercise right away and the rest of the day will be yours to do whatever you want to.
Or if you just can not do mornings, then just put on your shoes and say I am just going around the block. Or I will do just 10 situps. Often after you get started you do not want to stop.

Keeping on track

angie Schilling — Sun, 21 Dec 2008 21:54:29 +0000

Do you ever find it really hard to stay on track with a healthy eating plan? I do, especially around the holidays. Take today for example. I made roll out sugar cookies, and did so good. I had to sample the frosting to make sure that it was ok. By the time I got down with frosting them I did not want to see another sugar cookie. But just a few minutes ago, I wanted a snack and so I decided to try a cookie to make sure that they tasted ok, since my boyfriend is taking them for his coworkers. Now that I ate one, I want another and that will lead to me eating way more than I should. Actually sweets in general just sound good. Any chocolate would suffice. Maybe I should start supper so I will eat healthy foods instead of craving the high sugar, high fat treats.

Snoring

Deni D — Thu, 18 Dec 2008 23:09:59 +0000

I was fascinated when I read that someone that snores at night will actually burn off more calories than someone that is not snoring! I mean sure the reason that the person is snoring could very well be because they are over wieght and have sleep apnea as opposed to the one that is not snoring which is at a more healthier weight…but none the less I found that to be very interesting. Perhaps when you start losing that weight you will notice or rather your partner will notice that you are snoring less.

Dieting

angie Schilling — Thu, 18 Dec 2008 23:00:26 +0000

Where does dieting get us really? I find that if I am on a so called diet, I stick with it for a while, then I fall off the wagon and feel so guilty that I often do not get back on track. That leaves me with feelings of disguist and sadness. I get crabby and tired and just do not feel myself. I feel burned out by the lack of calories that I have not eaten and crave the things that are bad for me. So I turn to those foods as comfort foods and gain back any weight that I may have lost. So to me the whole dieting thing is a waste of time and energy.
Instead, I try to eat healthy most of the time. I am not saying I do not have my dessert. I do not deprive myself of anything. If I want it I eat it no matter what. That is what keeps me on track.

Turkey meat

Esperanza Dodge — Wed, 17 Dec 2008 08:39:10 +0000

Turkey can be used for more than just Thanksgiving dinner and sandwiches. In fact, turkey is one of the healthiest meats you can use for a whole variety of recipes. If you choose lean turkey, then not only are you drastically cutting the fat out of your diet, but you are also getting a great source of protein!

Here are some ideas on how you can use turkey meat instead of beef or pork in your meals.

Turkey burgers. Maybe my taste buds have changed but I honestly think turkey burgers taste exactly the same as beef ones. Just buy ground turkey.

Turkey bacon. I used to think this didn’t even compare in the least to regular bacon. Well, Costco had some samples of this and I swear it was like I was biting into pork bacon! Very good.

Turkey sausage. I still prefer my HOT pork sausage but the turkey one isn’t gross. It hits the spot, it just isn’t as tasty as the pork.

Turkey hotdogs. These taste like regular hot dogs to me. I sill prefer the beef ones, over turkey or pork, but if you are choosing between regular pork or mixed-meat one and turkey, go for the turkey. It tastes the same and is healthier.

Hope you can discover other ways to use turkey as a main dish.

5 Secrets to Reduce Belly Fat

somnath chougule — Sat, 13 Dec 2008 15:58:30 +0000

If you are trying to reduce belly fat in your abdominal region, you need to start looking at weight loss in a different way. Not only is belly fat unattractive, it can be absolute dangerous to your health. Also the extra fat carried around your abdomen can increase your risk of heart disease. So, as you start a weight loss regime, be prepared to see weight coming off in the unexpected areas such as face, neck, hands, calves. You need to be practical about this fact and be patient. The belly fat you are expecting will eventually come off with a healthy diet and exercise plan. Are you obsessed with getting rid of stomach fat and reduce belly fat, but don’t know where to begin or what to do? If so you’re in the right place! Keep on reading as the article you’re about to read will teach you reduce belly fat.

(1) If you want to lose weight and reduce belly fat you need a great personal trainer and coach to teach you what to do and keep you motivated to do it. Often most people begin with whatever comes to mind- usually with no direction and no purpose and hence fail to achieve their goal. The secret is without the right coaching and advice, you’ll likely not make progress, get frustrated or even quit and end up gaining weight.

(2) The second thing you must know, how too effectively reduce belly fat? As such there is no magic secret when it comes to weight loss. Reducing body fat levels require certain positive approaches that don�??t come from popular diet pills or by drinking foul tasty drinks. Also it’s a waste of time by doing regular sit-ups or crunches. The secret is to get your workouts and weight loss plans from an experienced trainer or a coach. Hence there is no need to waste lot of money on expensive fat burner pills or other supplements. You can rely on regular cardiovascular exercise to reduce belly fat. For example walking needs no money, just put your shoes on and get moving for at least 30 minutes. This is not the very effective way but at least it keeps your body moving.

(3) One of the most important secret in weight loss is building muscle. The more muscle you have the easier it will be to reduce belly fat or burn calories. Try to decrease your body fat and increase your muscle mass and you’ll look better, feel stronger and more energetic. The first thing you need to do is stop the calorie counting as it may lead to frustration and failure because it is too time consuming and you won’t ever lose belly fat. At the same time if you keep on starving your body and keep on counting calories and fats it can actually back fire on you. If you eat the right nutrients at the right times you not only feel full on less calories, but you maximize your fat burning potential and “Reduce belly fat” at the same time.

(4) The secret of healthy meals is well known world wide when it comes to permanent weight loss. Healthy meals consist of lean protein, lots of fresh vegetables, whole grains and some fresh fruits. You should consistently choose foods that are as close as possible to their natural state. It is better to avoid so-called healthy foods labeled sugar free, fat free, etc as it may actually gain you more weight. Always prefer to eat 3 meals a day, eat small but frequently. Increase your protein intake for better muscle growth and development. Limit your salt intake, avoid alcohol and minimize sugar and bad fats in your diet.

(5) Finally don’t forget to involve lifting weights in your regular weight loss program. Regular weight lifting has several beneficial effects as it strengthens your muscle. As stated above the more muscle you carry on your frame, the more calories you burn. Muscles take up one third less space than fat and it gives you power and energy to carry on your daily activities more effectively.

Learning how to effectively reduce belly fat is not a difficult task. If you’re willing to put a bit of effort, the 5 secrets that I have shared can help you get rid of extra fat all over your body and at the same time reduce belly fat. As you work to reduce belly fat think about it seriously, as there is no need to diet and quite frankly it doesn’t work that well. If you eat the right food combined with regular exercise you are likely to reduce belly fat at a furious pace.

Get Rid Of Belly Fat in 3 Steps

somnath chougule — Sat, 13 Dec 2008 14:50:46 +0000

If you want to get rid of belly fat and keep it off you need to follow a three step plan, i.e. a healthy diet, cardio exercise, and weight training. One of these steps without the other will lead to failure. Also you need to reduce calorie intake so you burn more calories than you consume. Fat loss is made complicated by the fat loss industry as they use up your pockets to become rich. Don’t rely on such commercials as fat loss is not a boring activity. I personally burn fat every single day of my life and enjoy every moment of it. You too can do the same by eating your favorite foods and still “Get rid of belly fat” if you follow my art of doing it. If you implement these methods that I’m about to discuss, you will begin to notice belly fat will slowly melt off, the right way.

Basically there are two types of belly fat hiding your abs, subcutaneous fat and visceral fat. The subcutaneous fat is the top layer and it lies under the skin, but on top of your abdominal muscles. The visceral fat lies under your muscles and surrounds your organs. This is the harder form of fat and is very essential to be removed. Though both fats are dangerous studies show that the lower level of fat leads to greater risk of heart disease, strokes, high blood pressure etc. Therefore it is very important to “Get rid of belly fat” that spreads around your waist without too much pain.

The first step you should take is to detox your body and organs. Research and studies show that a body that’s been flushed out of impurities functions better than one loaded down with poison. Cleaning your intestinal track is the first step to good health. The most effective way is to drink plenty of water. Water is crucial in toxin removal as well as to get rid of belly fat moving and flushing it out of the body.

The second step to get rid of belly fat is to clean up your eating habits. Follow the simple rule; eat natural food derived from the earth. Eat a small balanced diet meal every 3 hours and narrow off complex carbohydrates toward the end of the day. Doing these small and effective nutritional changes will cleanse your body of toxins to allow the nutrients to be utilized and it will also boost your metabolic rate.

The final important step is to do combination of cardio exercise and weight training. You do not need to workout every single day or for hours to get rid of belly fat. In fact high intensity interval training done for 30 minutes for at least 4 days a week can significantly help you to lose belly fat. Interval training is really one of the best ways to get rid of belly fat but this effort will not show any positive results if you don’t combine it with the 2 steps mentioned above. In addition abdominal exercises are wonderful in building a strong midsection. When you build strong abdominal muscles you will look and feel better, improve posture and ease lower back pain. Aerobic training combined with the others above is what will help you succeed in losing belly fat. Don’t sit around, get active, go running, biking, swimming, play basketball, volleyball, tennis etc.

If none of this is easy then nothing in the life is easy. But if you stick to it, success is bound to come. You won’t have a model-ready body by tomorrow, but in time you will get rid of belly fat and keep it off. Everybody who has a big belly needs to know one simple truth, the best way to “Get rid of belly fat” yet only few people understand the real art of getting a flat stomach. Thank god that you are one of those few people who really understands what I really mean to say. I wish you best of luck, just follow the simple three steps and say good bye for ever to your fat around your stomach. Now the truth is in front of you, use this information to your advantage and you will be unstoppable.

5 Effective Ways to Burn Belly Fat

somnath chougule — Sat, 13 Dec 2008 14:45:27 +0000

Will certain foods or workouts help you burn belly Fat? Well, I get tons of letters and mails each and every day with this common question. Basically there are few reasons to be overweight or carrying fat in our stomach. Either you may be consuming large number of calories each day or your body is not able to burn off as many calories as you eat because majority of us do no exercise to burn off those excess calories. I know there are fat burner pills, abs workouts that are supposed to help you lose stomach fat. How long will you depend on these items to burn belly fat? The fact is you have to attack the problem at the root and understand certain things for a long term success. Read on, don’t give up, there is hope as now I will share my secrets and help you burn belly fat.

AB WORKOUTS WILL NOT HELP:

Most people are familiar with crunches and sit-ups that specifically target our mid section. These exercises don’t directly help you burn belly fat instead they build our abdominals beneath the fat. Here I want you to concentrate on exercises that will burn belly fat and build lean muscle. Shortly building muscle and at the same time burning fat is the key to your success. Circuit training, aerobics and other combo body workouts will do the job for you. The abs circuit workout will certainly help you a lot in burning fat as these exercises works on entire body including shoulders, low back, hips, and even upper back. If you can consistently perform by changing the routine every 3-4 weeks, the results are bind to come.

CONCENTRATE ON FULL BODY PHAT CIRCUIT WORKOUT PROGRAMME

I see lot of people spending all of their time in the gym and performing the routine exercises and expecting to burn belly fat. Will this work? I don’t think so, as the right way should be to spend time on a properly designed full body workout program that would increase the metabolic rate and burn belly fat. A full body PHAT circuit is a high intensity full body workout that includes core exercises, power lifting moves, yoga, Pilates, athletic moves and dynamic stretches for major fat burning. The peripheral heart action training (PHAT) is a type of workout that interchanges between upper and lower body exercise for maximum workload with least exhaustion in less time.

CONCENTRATE TO INCLUDE FAT BURNING FOOD IN YOUR DIET

Even if you are doing the right workouts to burn belly fat and at the same time consuming false foods you have to forget of losing fat. If you are serious and want to loose weight try and eat a wide variety of high nutrient and low calorie density foods that you enjoy. The eating plan is not so difficult to stick with once you get used to it. So just try and include oatmeal, Yams, brown rice, white potatoes, fresh vegetables such as Broccoli, Asparagus, Spinach, green salads, tomatoes, onions, mushrooms, fresh fruits such as grapefruit, apples, blueberries, oranges, bananas, peaches, grapes, etc. Also include egg whites, protein powder supplements, chicken breast, salmon, fresh meat, etc in your diet. Hence when you eat proper amount of calories for weight loss, you’ll eventually lose weight all over your body including your belly. Of course don’t forget to add regular exercises in your schedule.

CONCENTRATE POSITIVELY AND ELIMINATE NEGATIVITY FROM YOUR LIFE

To burn belly fat eating right and exercising regularly needs to become a habit and once you get used to it just try and maintain the same schedule. Unfortunately, it’s easy to be fooled by the advertisements given by sexy fit models. There are plenty of false food supplements in the market today and these models are just doing their job. What I mean to say is these models did not get their fitness with the help of products they are advertising. They attained this fitness level with the help of real workouts and real nutrition strategies- the strategies they conveniently forget to tell you about. So the bottom line is just concentrate on your regular schedule that is really helping you burn belly fat and don’t get carried away by the negative things around you.

THE MOST EFFECTIVE AND SIMPLE WAY TO LOOSE BELLY FAT

Drink plenty of fluids, mainly more water every day, may be 10-15 glass of water will do the job. This will help you burn belly fat immediately, a little bit anyway as drinking water fills you up and you don’t need to eat as much. I mean to say drink water with your meals and also between meals. If you drink plenty of water your colon can flush all the waste that may be built up inside. Since your colon is in your belly region, flushing your colon waste has the effect of making you look like you are loosing belly fat.

Hope you understood my thoughts on how to burn belly fat. I can guarantee you can loose weight just because I’ve been involved in the fitness industry as a personal trainer and freelance writer for years. Also I have spent my entire life studying body building, fitness and nutrition. Hence just rely on my opinion and start planning your schedule accordingly.